Gary's Mentor Group - Re-OPENED for Training (Page 5)

Hi

For me it all started with plantar fasciitis. The best cardio exercise for someone with plantar fasciitis is swimming and riding a bicycle. I used to run and I got plantar fasciitis so I started to swim and cycle. Today I’m better with my PF so I ended up as a triathlete. I have finished my first olympic triathlon race two months ago.

There are many things you can do to treat your PF although I understood that treatment efficiency is very individual. If something works for one it will not necessarily work for the other.

I have found Plantar fasciitis taping very useful. Taping will keep your foot from getting injured again and will help you get through your daily routine and exercises.

I found a very informative website in:

http://www.plantar-fasciitis-elrofeet.com

First, the best tip I can give is to practice your transitions!  Here’s how I do mine: 

The weekend before I do a race I setup a transition area near my pool with my bike.  If the race is wetsuit legal I will wear my wetsuit otherwise just tri clothes that I will race in.  I get in our pool, with goggles, swim cap, etc.  I than get out, run to the bike switch to bike mode, ride around the block, come back to my transition area, switch to run mode, run around the block.  Repeat.

Remember the Gold Rule: Nothing New on Race Day!

Other tips:

If you don’t have assigned racks, pick a spot with a landmark (tree, sign, trash can) that makes finding your bike easier.  In the confusion it is easy to lose your bike.

If you have assigned racks look for landmarks to use (ex. my bike is on the 2^nd rack past the trash can from the swim exit).

Keep your transition area small and compact.

Find where you are going to be coming in from the swim and practice running to your bike and than running to the bike exit.  Know where you are going before the race.  Practice running from/to your bike.

If the swim exit is across sand, have a small water bottle with your stuff that you can use to spray your feet with

Find the bike and run exit.  One of my last races several folks tried to run out the bike return and lost valuable time.

Shift your front derailleur to your small chain ring, makes starting out easier.

Put your timing chip on your left foot.  This is supposed to help prevent your timing chip getting caught up in your chain.

When you are switching from bike to run (applies to races without changing tents).  Put your running shoes on, grab your other run items, and start heading towards the exit.  You can put on your hat, race number, etc on as you head out.

If you are wearing a wetsuit, don’t immediately remove your goggles and swim cap when coming out of the water.  Push your goggles up and then work on removing your wetsuit (much easier if your hands aren’t full with goggles and swim cap). 

Check out you tube videos on transitions including removing your wetsuit.

Don't forget to take your helmet off after you enter transition.  You wouldn't be the first person to head out on the run with your helmet still on.  Just saying......

Unless you really need a break, don’t stop in transition and drink, take gel or capsule, etc.  Instead get out on your bike or get out on the run and use the first mile to get nutrients or catch your breath.  Walking out of the run exit taking a gel saves more time than standing next to your bike.

Pack electrical tape and a couple of quarters in your bag.  Most races require bar end plugs.  If one of yours is lost you can tape the quarter over the end.

Now lets hear your tips!